A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and updated WW Smart Points.

7-Day Healthy Meal Plan

So I know this has been a crazy week, and we are in unchartered territory. I’ve tried to keep the meal plan simple this week with pantry staples. This would be a great time to incorporate family time into cooking together time! Let the kids cook a meal, or try something new if they are already great chefs! Just enjoy being together and take care of each other! I’m working on sharing my pantry list this week, please comment below if there’s any way I can help you all!

WW has changed their plan to now include a Blue, Purple and Green Plan. All the recipes on my blog are updated for the Blue plan. I’ve been updating all my recipes (over 2000) and have completed 2019 with the other two colors, and I am working my way down so please be patient.

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (3/23)
B: Overnight Oats in a Jar (5B 5G 3P)
L: Fiesta Bean Salad (4B 8G 4P)
D: Red Lentil Soup (1B 6G 1P) with 2 ounces multigrain baguette (3B 3G 3P)
Totals: WW Points 13B 22G 11P, Calories 956*

TUESDAY (3/24)
B: Overnight Oats in a Jar (5B 5G 3P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: One Pot Cheesy Turkey Taco Chili Mac (6B 8G 6P)

Totals: WW Points 12B 19G 10P, Calories 832*

WEDNESDAY (3/25)
B: Classic Egg Salad (3B 6G 3B) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: LEFTOVER Red Lentil Soup (1B 6G 1P)
D: LEFTOVER One Pot Cheesy Turkey Taco Chili Mac (6B 8G 6P)

Totals: WW Points 13B 23G 13P, Calories 953*

THURSDAY (3/26)
B: Classic Egg Salad (3B 6G 3B) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Turmeric Roasted Chicken and Sweet Potatoes (11B 11G 8P)

Totals: WW Points 17B 28G 14P, Calories 1,162*

FRIDAY (3/27)
B: Classic Egg Salad (3B 6G 3B) on 1 slice whole grain bread (3B 3G 3P) and an orange (0B 0G 0P)
L: Chickpea Tuna Salad (0B 8G 0P) over 2 cups chopped romaine lettuce (0B 0G 0P)
D: Shrimp, Peas and Rice (8B 8G 3P) with ½ cup steamed string beans (0B 0G 0P)
Totals: WW Points 14B 25G 9P, Calories 1,014*

SATURDAY (3/28)
B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and 1 cup mixed
berries (0B 0G 0P)
L: Sloppy Joes Baked Sweet Potatoes (8B 8G 2P)
D: DINNER OUT!

Totals: WW Points 14B 15G 8P, Calories 555*

SUNDAY (3/29)
B: Easy Bagel Recipe (recipe x 2) (3B 4G 3P) with 2 tablespoons light cream cheese (3B 3G 3P) and 1 cup mixed
berries (0B 0G 0P)
L: Chickpea Salad (1B 5G 1P)
D: Spaghetti Carbonara (10B 12G 10B)

Totals: WW Points 17B 24G 17P, Calories 900*

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate
your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits,
snacks, dessert, wine, etc.

*Google doc